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4/1/15

BUY IN-  FLOOR PRESS-  5 sets 3 reps (:60-:90 rest)




WOD- 6 rounds for time:

8 x Pull ups

100m Hose Carry (modification = Med ball)*

12 x Burpees





*If the hose falls and unrolls, you must stop and roll it back up





Cash Out-  2 sets Hanging L-sits for max time



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ianmb74@hotmail.com

4/1/15

BUY IN- Warm Up




WOD- For Time:

100 x Thrusters (135/95 lbs)

75 x Chest to bar Pull ups

100 x Deadlifts (225/ 165 lbs)
















Cash Out- APRIL FOOLS!

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ianmb74@hotmail.com

3/31/2015

Buy In:
Pause Back Squats.
EMOM for 10' perform 3 back squats with a 3" hold at the bottom.
(60% of 1 rep front squat)

WOD:
15' AMRAP
5x C2B pull ups
10x Hang Cleans (95/95lbs)
15x Box Jumps (24/20")
200 sprint


C/O:
Smash those muscles!

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ianmb74@hotmail.com

3/31/15

Buy In:

Back pause squats

EMOM for 10’ perform 3x back squats w/3” pause

(60% 1 rep front squat)

 

WOD: 15’ AMRAP

5x  C2B

10x Hang Cleans (95/65lbs)

15x Box Jumps (24/20”)

200 run

 

C/0:

Stretch

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ianmb74@hotmail.com

Greasing the Groove



Greasing the Groove is a training principle that Pavel Tsatsouline addressed in his book Power to the People.

I use this training principal Greasing the Groove (GTG) quite a bit with my personal training clients. I only see each one at most twice a week, which means that there are five more days that they need to be doing something related to their fitness. Things like weight training on their own, cardio, or recovery. GTG helps keep them on track both from a movement stand point and a mental standpoint.

You may be wondering what GTG is?

GTG is essentially doing a movement (bodyweight, or with external load) with PERFECTION several times a day for low reps. You will always do these when you are fully recovered and never to failure. In other words your technique should never break down. This gives us perfect practice! This allows your body to build up the neurological pathway to lift heavier weight. Allowing neurons to fire faster and muscle to work more effectively together. Muscle tissue has little break down in this sense.

Example: I want to increase my max strict pull ups. I wake up for the day and do 4 perfect pull ups. Then I go about my morning. A few hours later I’m walking by the park and do a few more perfect pull ups. This pattern happens throughout the day several more times.

This can be very beneficial for those of you who are seeking to get your very first strict pull up. Using the example above, if you cant perform a strict pull up then you should perform jumping pull ups with a controlled negative. Instead of doing 4 however, you should do 2. Make sure each rep as controlled as possible!

I recommend that you give GTG a shot. Choose one movement to do for 3-4 weeks with the strategy outlined above. Report to me once you’ve gone through a cycle of this and tell me how it went! If you have any questions feel free to ask!

“Stronger people are harder to kill.”-Mark Ripetoe

 
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Cody

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ianmb74@hotmail.com

3/30/15

Max rounds in 3 minutes of:

 3 (each) x KB Clean and Jerk (55/35lbs)

 6 x Hand release Push-ups

 9 x Air Squats

 

--Rest 1 minute-- 

 

 **Repeat for a total of 4  cycles.   



Cash Out-(after :30 sec rest), max KB swings in :60 right into max sit ups in :60

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ianmb74@hotmail.com

3/28/15

Buy In-  Warm Up


WOD:

1200m Run

50 x KB Swings (55 /35lbs)

800m Run

50 x Sumo Deadlift High Pull (65/45 lbs)

400m Run

50 x Shoulders to Overhead (65/45lbs)

200m Run

50 x Jumping Lunges Total

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ianmb74@hotmail.com

3/27/15

IF YOU CANCEL AFTER READING THIS WOD, WITHOUT TRYING YOU ARE BEING MENTALLY WEAK.  CrossFit is about facing challenges and being able to physically overcome something that scares you.  SHOW UP and GO HOME PROUD OF YOURSELF FOR GETTING HERE!!


BUY IN- Warm up


WOD- for time:

200 x Double Unders

100 x Sprint Striders

30 x Thrusters (95/65lbs)

100 x Sprint Striders

200 x Double Unders




CASH OUT- 20 x AB roll outs with your barbell



 




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ianmb74@hotmail.com

3/26/15


BUY IN (Partners set is your rest-  Row- 250m
                                                                250m
                                                                400m
                                                                400m

WOD-  Every minute On The Minute till failure (1 rep each)

Snatch
Clean
Deadlift

*Start with an empty bar and increase weight 10 lbs /5 lbs for ladies each min. Start with the snatch.  Continue the clean where you left off the snatch, and the deadlift where you left off the clean.




Cash Out- 100 sit ups for time


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ianmb74@hotmail.com

3/25/15

Buy In OVERHEAD SQUATS (from floor)-  EOMOM for 10 minutes complete 5 repetitions.  Weight increases each successful set.


WOD- 8 rounds for time

Bear complex (95/65lbs) x 5

V-ups x 10

Dead hang chin ups x 4


*every other set complete 40 x lateral bar jumps



Cash Out- Roll and Stretch

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